Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY DALLAS!!!
Warm-up
Warm-up (No Measure)
1 Round:
–:45 sec ski/bike
–10 PVC Pass Thru
–10 Prone Pass Thru
–10 Prone Behind the Neck Press
–10 PVC Around The World
–10 PVC Good Morning
–10 PVC Rotations
1 Round:
–:45 sec ski/bike
–10 ea Bent Knee Side Pank + Hinge
–Turkish Sit Up + 3 DB Screwdriver x 3
–8ea Single-Arm Dumbbell High Pull
–8ea Single-Arm Dumbbell Press
–4 Alternating Box Step Up
–4 Box Jumps
Hang Power Snatch Teaching Progression: (using PVC pipe)
–Establish Grip Position
From Down:
–3 Down and Stand
–3 Shrug
–3 High Pull
–3 Muscle Snatch
From Hang:
–3 Stand
–3 Shrug
–3 High Pull
–3 Muscle Snatch
Behind the neck:
–3 Tall Snatch Drop
–3 Snatch Balance
Hang Power Snatch Teaching Progression: (using barbell)
–Establish Grip Position
From Hang:
–3 Stand
–3 Shrug
–3 High Pull
–3 Muscle Snatch
Behind the neck:
–3 Tall Snatch Drop
–3 Snatch Balance
then:
5 Hang Power Snatch
Weightlifting
Hang Power Snatch
1 Hang Power Snatch
Every 1 min for 10 mins – increasing weight if you feel good
This is not meant to be a 1 rep max but more of a workout primer
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 mins of:
5 Hang Power Snatches, 115/75 lbs
10 Box Jump Overs, 24/20 in
15 Deadlifts, 115/75 lbs
Stimulus:
Shorter workout for the week. All movements should be done unbroken so adjust the weight to make that happen. Watch your form on the deadlift – because it’s light it will be easy to get sloppy. Move with intention through these.